I think explained my split before but it was deleted when the site went down. Here it is again:
I've tried similar splits and adjusted those splits and found this works best for me or a slight variation as I will show. This split maximizes recovery time for each individual muscles like this...

Days off between, maximizing recovery of corresponding muscle groups, and ability to focus on each muscle individuallyUpper Body - Primary to Secondary - 2 days off (Chest to Tris and Back to Bis)
Upper Body - Secondary to Primary - 3 days off between (Tris to Chest and Bis to Back)
Shoulders to Shoulders - 2 and 3 days off between
Some Core to Core - 2 and 3 off between
Legs to Calves - insignificant

Some of my reasoning:

*I like to have a full day off after legs as it is usually my most difficult workout

*I like to have one weekend day off as it would be too difficult to train on both weekend days because I do alot of traveling, I'd be setting myself up to miss workouts if scheduled myself to train both days

*I don't like focusing on the same muscle groups (chest/tris and back/bis) during the same day. I feel I can't fully focus on triceps after doing chest and likewise biceps after doing back... those secondary muscles are way too fatigued for me.

*I find it difficult to really split quads, hams, glutes... so I do them all in one day.

*I like at least 2-3 days in-between Chest and Back as both workouts are working the shoulders and I've found that if I scheduled back and chest closer to each other during the week, one impeded the strength of the other and shoulder soreness/fatigue was greater.

This is the split that I like to stick to and gives me the recovery time my body needs. As far as things I like to change about it is, exercises, reps, rest in between sets, and other variations. The only other split I do is:

I'm embarrassed to say where I am on the scale to 200 right now I just checked over at my sister's house and I was under 180lbs but won't say where I'm at. I've been up to 193 in the past so I can get back up there, and will just need some times, focus, dedication, consistency, etc.

You'll get there, what are you at now? You might not weigh as much as I do, but you sure as heck look better.

I'm not even going to tell you what I weigh. As they say in bodybuilding, "it's not how much you weigh, but how much you look like you weigh!"

Anyway, my goal is to step on stage at least 20 lbs heavier but with the same conditioning. My plan is to bulk for the next two years or so (maybe throw some cut phases in along the way. Such as bulk for 2 months and then cut for 1 month). Last "off season" I got my weight to the highest it ever has been which was 148lbs with about 9% bodyfat. I would like to get to 155lbs-160lbs with 10% bodyfat or less over the next two years. And then compete in the summer of 2010. We'll see how it goes. School and getting into grad school/PhD programs is my main focus right now. The lifting and eating is second. I do it to keep me sane more than anything.

Too bad im not trying to gain weight or else id want to join the club. Im like a woman right now trying to get the lowest I can in bf% and weight. i cant imagine myself getting back up to 10% bf ever again.

I'm embarrassed to say where I am on the scale to 200 right now I just checked over at my sister's house and I was under 180lbs but won't say where I'm at. I've been up to 193 in the past so I can get back up there, and will just need some times, focus, dedication, consistency, etc.

Just think of how much traveling Monica Brant used to do and I've had a few conversations with her (as have you), and she had her cooler packed on every trip. Every week she was in a different state and had made food prep her #1 goal and getting the training in at any gym in any state she was in.

With all of your speaking engagements and travel, I think your number one key to success is taking the time to prep the protein shakes, veggies, etc. I think Vegans competitors have to worry about carrying a cooler and food prep even more than non-vegan competitors do because in a pinch they can walk into a grocery store and pick up any can of tuna and there's there protein. Finding a Vegan Protein Shake or even a block of Tofu on the road can be alot trickier, so preparation is even more crutial.

MO used to tell me she would basically just live in the kitchen and that diet was 90% of her results. I'm not telling you anything you don't know... just reminding you that there are competitors such as yourself who do lots and lots of traveling who make it work by any means possible.

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